Stop. Breath. Remember.

Try this simple technique during an exam, while studying, or even brushing your teeth in the morning.

Watch this video to learn more:

Feed Your Brain

Did you know that your diet can impact your brain power?

So, during this crucial time of taxing the brain, be sure to think about preparing it to be as powerful as possible.  

Watch this video below for more information:

The Power of Breath

The alternate nostril breathing exercise has many mental, physical and emotional benefits.   It enhances mental function, cleanses the lungs, calms your body and improves your sleep.  It is a great exercise to do before exams, a stressful meeting, or bedtime.  So take 3 or 4 minutes and give it a try!

Watch the video for more information:

Energy from a Source other than Caffeine

Did you know that you can energize or relax your body in just a few minutes through breathing and stretching?   And the best part, the only side effect is success!

It is important to breathe and to stretch your body. This will increase your circulation and loosen any tight muscles you may have. Different kinds of breathing exercises can help you feel better and increase your energy. Stretching is a way to relax you and your body. The more you stretch the better you will feel.

Watch the video below for more information:

The Healing Power of Water

Want to know an inside secret to exam success?  

That's right - simply ensuring you are properly hydrated can help you perform better on your finals.

To learn more about the Healing Power of Water, watch this brief 2 minute video:

The consumption of water is very important. Water regulates a lot of our body’s functions. It provides us with energy and brightens our moods, so that we can feel better about ourselves. It is important that we drink water so that our brain can function properly, and so that we can stay hydrated.

So what are you waiting for?  Go get a bottle, fill it up with water and start hydrating!

5 Healthy, Cheap and Easy Dorm Room Meals

5 Healthy, Cheap and Easy Dorm Room Meals

All you need is 5 vegetables (plus some pantry staples) to make 5 meals in 15 minutes or less that are packed with veggies, whole grains and protein and  never run over 400 calories…

So here are the 5 veggies you need:

Bell peppers – any color will do

Tomatoes

Baby spinach, pre washed & bagged

Garlic

Red Onion

Monday – Egg White Scramble and Toast

Ingredients:

Bell peppers, red onion, spinach, tomatoes (chopped)

3 egg whites (note: you can add a pinch of the yellow of one of the eggs if you like the flavor)

1-3 tsp 1% milk

Cooking spray

Salt & Pepper

Whole Wheat bread

Ketchup or other condiments that you like with your eggs

Directions:

Heat a large non-stick frying pan to a setting just above medium.

In large mixing bowl, whisk the eggs, milk and salt. Beat vigorously for 2 minutes. Add veggies to the mixture.

Spray pan with cooking spray. Add egg mixture to the pan. Do not stir immediately. Wait until the first hint of setting begins. Using a spatula or a flat wooden spoon, push eggs toward center while tilting skillet to distribute runny parts.  Break apart large pieces as they form with your spoon or spatula. You will come to a point where the push-to-center technique is no longer cooking runny parts of the egg. Flip over all the eggs. Allow the eggs to cook 15 to 25 seconds longer. Transfer eggs to serving plates. Add salt and pepper to taste. Serve with ketchup and two slices whole wheat toast.

Tuesday – Veggie Quesadillas with Refried (or whole) Black Bean

Ingredients:

Bell peppers, red onion, spinach, tomatoes (chopped)

Low fat shredded Mexican cheese blend

Refried black beans or whole black beans

Taco seasoning

Cooking spray

High fiber tortillas (either whole wheat or Mission low carb tortillas will do)

Salsa

Directions

Preheat oven to 350 degrees

In small pan, heat beans over medium heat. Add taco seasoning to beans, stir until mixed through and heat for about 5 min until beans are cooked through.

Spray a baking sheet with cooking spray. Lay tortillas out on the baking sheet. On each tortilla, spread 1/4 cup refried beans (or whole beans), 2-3 Tbsp cheese, and veggies. Fold tortillas over, and broil on low for 10 minutes or until tortillas are browned and crispy on top. Serve with salsa & enjoy!

Wednesday – Quick Pita Pizzas

Ingredients:

Bell peppers, red onion, spinach, tomatoes, garlic (chopped)

Pizza Sauce

Whole wheat pita pockets

Shredded cheese (any kind will do)

Directions:

Preheat oven to 350 degrees. On each pita pocket, spread pizza sauce, garlic, veggies, and 1/4 cup cheese (max) on top.

Broil in the oven for 5-10 min or until pita pockets are toasted through and cheese is melted & bubbling.

Thursday – Healthy Grilled Cheese Sandwiches

Ingredients

Whole wheat bread

Tomatoes, Onions, Spinach, Garlic – chopped

Your favorite cheese

Ketchup

Salt & Pepper

Cooking spray

Directions

Heat a pan over medium high heat. Layer one slice of bread with a couple thin slices of cheese (shouldn’t be more than 1oz). Top with healthy serving of all veggies, salt & pepper and the second slice of bread.

Spray pan / grill pan / panini press with cooking spray. Grill on both sides until crispy and cheese is melted. Serve with ketchup!

Friday – Asian Stir Fry

Ingredients

Bell peppers, red onion, spinach, tomatoes, garlic (chopped)

Soy sauce or bottled Thai Red Curry Sauce

Tofu

Cooking Spray

Minute brown rice

Directions

Cook brown rice according to package directions, set aside. Heat a pan over medium-high heat, spray with cooking spray. Saute tofu in the pan with soy sauce until lightly crispy on the outside. Set aside. Saute veggies and garlic until tender, add soy sauce half way through cooking. Add tofu back to the pan, add 1/4 cup of thai red curry sauce (or other low calorie asian sauce) if you like – towards the end of cooking.

Serve with brown rice.

http://pickyeaterblog.com/healthy-easy-meals-great-for-college-students-or-busy-professionals/

Wednesdays Gone Wild: Juicing and Blending Recipe

Thank you to all of those who attended today's Wednesday Gone Wild at Bay Path College sponsored by the Student Event Committee with special help from Briana Sitler.  Here are the recipes requested by many of all the juices and smoothies:

Just Dew it Smoothie

½ cup Vitacoco

1 cup honeydew

1 medium orange, peeled/halved

½ medium peach, pitted/halved

½ cup pineapple, chunks, core included

1 cup ice

*Adapted from Vitamix recipes

Sweet Greens Smoothie

½ cup water (or ice if using fresh strawberries)

½ cup cucumber

1 cup fresh spinach

¾-1 cup fresh or frozen strawberries

*Adapted from Vitamix recipes

Apple-Beet-Carrot Juice
1 apple
2 beets
3 large carrots
1 (1-inch) piece of ginger
Spinach or kale (optional)
*Adapted from Reboot Your Life.™

 Strawberry-Watermelon-Mint Juice

1/4 large watermelon
1 cup strawberries
1 pear
30 mint leaves
*Adapted from Reboot Your Life.™

4 Week Advanced Running Training Program

 5K Carpe Diem  Dash

4 Week Advanced Running Training Program

Intended for people who can run or run/walk 3.1 miles (5K) and want to increase their pace

SAVE THE DATE

2nd Annual Carpe Diem Dash 

Bay Path College

Longmeadow, MA

Sunday September 30th, 2012 at 9:00 a.m.

Click here for registration and more information
*Students should pick up a registration form from the Health and Wellness bulletin board near the SID desk.  First 50 to sign up will be free! 

GETTING STARTED

1. Believe in yourself. You are capable of completing the training plan and the 5K dash. The first step is the hardest, make that step.

2. Visit your family Doctor. Get a green light and lace up those running shoes.

3. Buy a proper pair of training shoes. If you can afford to, get a new pair of training shoes. 

4. Start Easy.  

· The program allows for a lot of flexibility.  The basics are to integrate intervals with easy longer runs and cross training into one program. 

· You can adjust your training to meet your own schedule.  Interval days will be your most challenging so be sure to not do interval workouts on back to back days.

Training Days explained:

3 MILE BASELINE: Run 3.1 miles (5K) timed to get your starting pace

Total time in min / 3.1 miles = minutes per mile

INTERVAL: On interval days you will be combining jogging at your average pace and jogging at a faster pace (but not sprinting).  Use the intervals indicated in the last column which specifies how much time you should jog at pace and at a faster pace.  Each interval is 5 minutes and you should repeat it until you complete the 3.1 miles.  Doing this on a treadmill is easy by setting your pace.  If you are running outdoors start to keep track of markers to monitor your pace.

CROSS: Cross Training is any cardio exercise besides walking such as biking, swimming, elliptical, dancing, aerobics or any other sports or activities that get your heart rate up. 

EASY: This is a long slow jog where you shouldn’t be considered about pace.  Take this time to enjoy your run or have a good conversation with a workout partner.

Week	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Intervals
1	3 miles baseline	Rest	3.1 miles Intervals	45-60min Cross	2-4 miles Easy	Rest	3.1 miles Intervals	4:30 pace 0:30 faster
2	2-4 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	3-5 miles Easy	Rest	3.1 miles Intervals	4:00 pace 1:00 faster
3	3-5 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	3-5 miles Easy	Rest	3.1 miles Intervals	3:30 pace 1:30 faster
4	3-5 miles Easy	Rest	3.1 miles Intervals	45-60min Cross	2 miles Easy	Rest	RACE DAY	3:00 pace 2:00 faster